Kika 26.8.2024

Dead Bug 1-LEG Fixed

https://www.youtube.com/watch?v=bORLL2W-Ypw
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

Side Plank 1-ARM Lateral Raises DB / Elbow / Str. Leg

https://www.youtube.com/watch?v=ZLrpMT7ueIo
SET 3
REPS 10/10
WEIGHT 2kg
TEMPO
REST

Glute Bridge March

https://www.youtube.com/watch?v=7EVaWr99dxU
SET 3
REPS 10/10
WEIGHT
TEMPO
REST

HAM CURL VS 1-LEG

https://www.youtube.com/watch?v=nJkrwMu2KQY
SET 4
REPS 8/8
WEIGHT BW
TEMPO
REST
Len tu excentrickú časť smerom dole!!!

Copenhagen ISO Hold

https://www.youtube.com/watch?v=aDsaGBnvDQo
SET 4
REPS 10op/10op
WEIGHT
TEMPO
REST
buď 10op cez koleno alebo vydrž cez koleno na 15s (jedna a druha strana)

CALF RAISE 1-ARM / 1-LEG DB

https://www.youtube.com/watch?v=KcTEGifMTDY
SET 4
REPS 8/8op
WEIGHT BW
TEMPO
REST

GLUTE HAM RAISE

https://www.youtube.com/watch?v=Nna5pnbWdiM
SET 4
REPS 8-10op
WEIGHT BW
TEMPO
REST

SOLEUS ISO / Split Squat position

https://www.youtube.com/watch?v=7bm0p0m7yk4
SET 4
REPS 8op
WEIGHT BW
TEMPO
REST
spraviť 8 vyponov cez jednu a druhú nohu

Side walk abduction

https://www.youtube.com/watch?v=L9FzqnlmjCE
SET 4
REPS 15/15
WEIGHT
TEMPO
REST

AIRBIKE

https://www.youtube.com/shorts/BzKSrSR6w7o
SET
REPS
WEIGHT
TEMPO
REST
10krát - 2:30min voĺne (lahký prevod) 30s- pretlačanie ťažkého prevodu